Mesocycle Plan A

Monday (mixed upper body)

• Incline Barbell Chest Press
• Single Arm Dumbbell Curls
• Overhead Barbell Press
• Cable Face Pulls

Tuesday (leg: squat focus)

• Seated Leg Press
• Abductor Machine
• Walking Kettlebell Lunges
• Leg Curl
• Leg Extension

Wednesday (pull: back, lats, rear delt)

• Barbell Rows
• EZ Bar Curls, wide grip
• Horizontal Cable Rows
• Lateral Pulldown Machine

Thursday (push: chest, delts, triceps)

• Chest Press (dumbbells)
• EZ Bar Skull Crusher
• Tricep Cable Pulldown
• Lateral Arm Raise (dumbbells)
• Arnold Press

Friday (leg: hinge focus)

• Romanian Deadlift (dumbbells)
• Adductor Machine
• Leg Curl
• Leg Extension
• Seated Calf Raises

Mesocycle Plan B

Monday (mixed upper body)

• Incline Chest Press (dumbbells)
• EZ Bar Upright Row
• Tricep Cable Pulldown
• Wide Grip EZ Bar Curls

Tuesday (leg: squat focus)

• Barbell Back Squat
• Leg Curl
• Split Squat (kettlebells)
• Weighted Step Ups (kettlebells)

Wednesday (pull: back, lats, rear delt)

• Lateral Pulldown Machine
• Horizontal Cable Row
• Landmine Row
• Narrow Grip EZ Bar Curls

Thursday (push: chest, front and mid delts, triceps)

• Chest Fly
• Dips
• Lateral Arm Raise (dumbbells)
• Dumbbell Overhead Press

Friday (leg: hinge focus)

• Barbell Deadlift
• Lateral Cable Walkouts
• Leg Extension
• Calf Raises, seated